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Then: 3 rounds

25 Thrusters (20/15)
10 Box Jumps

Buy-out: 800m run

PART 1:
To be done 30 minutes before class

Power clean
5-5-3-3-3-1-1-1-1
– Use the heaviest weight you can for each set. Take your time and establish numbers we can reference back to in the coming months.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
50 Front squats (75/55)
25 Push Jerks (155/105)
50 Front squats (75/55)

– Goal is to finish under 6 minutes. The second set of squats is where time can get away from you, so stay under that bar and keep pushing to the finish.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.